The pelvic curl. Start lying on your back with your feet about sitz bones. Distance apart, four to six inches. From here, you're going to inhale to prepare, and on the exhale you roll the low back into the mat sequentially picking the bones of the spine off the Mat until you get into this nice long line right about there. Inhale, hold it there. And on your exhale, using the abdominals, you're going to roll back down. Imprinting the bones back into the mat. We'll do a couple more notice. She starts in neutral pelvis, so she's allowed her back to release a little inhale, prepare, exhale to roll up. That's right. Okay. You want to watch that? The knees don't splay there. Staying straight ahead. Exhaling to come down.
Good. Let's just do one more. Inhale, prepare. Exhale to roll up. Remember in class, the breath patterns can change depending on which instructor you use. So listen to your instructor, but for the most part, we're looking to articulate the spine. That's the pelvic curl.